Training & Nutrition - Best target for TT training?

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sp00ki
04-13-09, 02:15 PM
In your opinion(s), what is the best way to do time trial workouts on the trainer?
By cadence (maintain a particular cadence while moving gears around to maintain an optimal heartrate, increasing the cadence as ability increases)?
By gear ratio (pick a gear ratio which works best for a rider style and pump away at variable cadences to maintain an optimal heartrate, increasing the ratio as ability increases)?
Other?

Thanks

Carbonfiberboy
04-13-09, 09:03 PM
The idea of a TT is to finish with the highest average speed possible. So optimize your HR and gearing to produce the greatest distance ridden (highest speed) for the time the TT interval is supposed to last. HR and cadence will depend on the length of the interval and your unique physiology. You'll have to experiment to see what works best for you, then see if you can duplicate that HR and cadence on the road. Your optimum cadence and HR probably will change with training effect.

For me, a little over LTHR and 90-105 cadence works best for the shortish intervals usually ridden on the trainer.